Chicken-Almond Hoisin Wraps

Another wonderful meal from Nancy S. Hughes and her great 1,500 Calories-a-Day-Menu Cookbook!

I invited friends over and made this for lunch, and it was super fun. It was also fast and easy to make and I think everyone liked it, even the munchkins. The book suggest serving it with Scallioned Soup, Sesame Seed Rice Crackers (wha??) and Dried Apricots. I served it with Mandarin Oranges. I put everything on the table and let everyone assemble their own. I omitted the pepper flakes because of the kids and after my first flake free wrap decided to put them on my own wraps, which really made the wraps a lot more complete and ever so tasty. My first impression was that they were bland, but the flakes added a great deal. I also omitted the red peppers, and I'm sure that would have added a ton of additional flavor. I also forgot to toast the almonds, so I'm sure that would have been even better!! The more I ate the more I really enjoyed and later found myself smacking my lips and thinking it was a quite wonderful little meal! Fun too! And food should be fun!! Especially when you're trying to eat healthy! Ugh!


*Hoisin Sauce is a sweet dark thick sauce that comes in a small jelly like jar in the Asian food section, by the Soy Sauce.

** Slivered Almonds should be used as opposed to any other cut.


Chicken-Almond Hoisin Wraps

3 tbs Hoisin Sauce
1/2 tsp Grated Orange Rind
1/3 c Orange Juice
1/8 tsp Dried Pepper Flakes
3 c Shredded Coleslaw Mix w/ Carrots (by the lettuce)
1 med Red Bell Pepper, Chopped (1c)
1 c Cooked Diced Chicken Breast (5oz, I used Rotisserie)
3/4 c Slivered Almonds, toasted (3oz)
12 Boston or Bibb green-leaf Lettuce Leaves (1 head)

Mix together Hoisin, orange rind, juice and pepper flakes in a small bowl and set aside.
Combine everything else and drizzle sauce over the top and stir to combine.
Divide chicken mixture onto the 12 lettuce leaves.

Cals 240
Fat 12g
Protein 17g
Carbs 18g

***Scallioned Soup: 3c red-sodium Chicken Broth heated and mixed with 4 med green onions, chopped (1/2c) and 1tsp light soy sauce.

Ham and Turkey Rollups

These are awesome! Tastes like your eating at a deli!

The recipe comes from Weight Watcher's 5 ingredient, 15 minute recipe book.

1/2 cup chopped bottled roasted red bell pepper
1 - (4 oz) tub light garlic and herbs spreadable cheese (such as Alouette)
6 - 8 inch tortillas
3 cups baby spinach leaves
6 oz thinly sliced ham
6 oz thinly sliced turkey

1. Pat peppers dry with paper towels
2. Combine peppers and cheese in a small bowl, stirring until blended.
3. Spread cheese mixture evenly over tortillas. Arrange 1/2 cup spinach on each tortilla. Top each with ham and turkey. Roll up wraps, cut in half.

Yield: 6 servings (2 halves each)

Note: wrap in parchment paper to keep together!

Cals: 256, fat 7, protien 17, carb 29, fiber .3, chol 35, iron 2.5

Rustic Breakfast Roll-Ups

2/3c Picante Sauce
2tsp EVOO
1c FF Refried Beans
8 Soft Corn Tortilla (Taco Size)
1/2tsp Cumin
8 (.75oz) RF String Cheese


Preheat oven to 400 degrees.
In a small bowl combine EVOO and Picante Sauce, set aside.
Coat a Large, foil lined baking pan with Cooking Spray.
Using a fork, spread the beans evenly over each tortilla.
Sprinkle with cumin, top with cheese, roll loosely, and place seam side down in a baking pan.
Spoon 1/2 of the picante-oil mixture evenly over all and bake, uncovered, 18-20 minutes or until cheese melts. Spoon remaining picante-oil mixture over all.


Serves 4 (2 roll ups each)


Notes: The tortilla's may split, which is normal. I added Cilantro and it was very tasty.


300 cals
9g fat
18g protien
37g carbs
7g fiber


This recipe was taken from Nancy S. Hughes 1500-Calories-a-Day-Menu Cookbook, page 21.

Hot Open-Faced Cheese Sandwich

Serves 4

1/4 C (1oz) Grated RF Sharp Cheddar Cheese
1/4 C (1oz) Grated Part-Skim Mazzarella Cheese
6 tbsp FF Miracle Whip
1/4 tsp Curry Powder
2 tbsp Finely Chopped Onion
1 tbsp Evaporated Skim Milk
Dash Cayenne Pepper
1/2 Pound Italian Bread, split length wise and cut into 4 pieces
Paprika for Garnish

Combine everything, except bread and paprika in a bowl. Blend. Refrigerate for 2 hours. Preheat broiler. Spread cheese mix evenly over bread. Sprinkle with paprika. Place on broiler pan no less than 5 inches from heat. Broil 3 minutes (watch close it burns fast!) or until cheese begins to brown. Serve right away.


This recipe comes from the book The 1,200-Calorie-a-Day Menu Cookbook by Nancy Hughes.

Roast Beef Salad with Blue Cheese in Pitas

Serves 4

1/2 C FF Miracle Whip
2 tbsp +2 tsp Dijon Mustard
2 tsp Prepared Horseradish (in a jar, not sauce)
4 loaves Pita, halved to make pockets
16 1/2-oz slices lean cooked deli Roast Beef
2 C Shredded Lettuce
1/2 C Chopped Tomato
1/2 C Chopped Cucumber
1/2 C Alfalfa Sprouts
1/4 C (2oz) Crumbled Blue Cheese

In a small bowl, combine Miracle Whip, Mustard, Horseradish,; mix well and set aside. Fill each pita half with 2 slices beef, 1 tbsp +1 tsp sauce, 1/4 C Lettuce, 1 tbsp Tomato, 1 tbsp Cucumber and 1 tbsp Alfalfa. Top with 1 1/2 tsp blue cheese.

306 Cals
6.2g Fat

This recipe comes from the book The 1,200-Calorie-a-Day Menu Cookbook by Nancy Hughes.

Note: I love this! LOVE IT! But watch the horseradish because it can be pretty hot. There is a lot here and it's messy, but great! The sauce stays in the fridge well for a few days.

Chicken with Lime Creole Sauce in Tortillas

Serves 4

5 tbsp plus 1 tsp FF Miracle Whip
6 tbsp NF Sour Cream
1 tsp Grated Lime Zest
1/4 C Fresh Lime Juice
2 tsp Chili Powder
1/2 tsp Pepper
1/8 tsp Cayenne Pepper
1/4 tsp Salt
12 Drops Louisiana Hot Sauce
1 4-0z Bnls, Sknls Chicken Breast
1/4 tsp Garlic Powder
8 6" Flower Tortilla's, warmed
2 C Shredded Lettuce
1 Large Tomato, Chopped
1/2 C Chopped Red Onion
1/2 C Chopped Green Bell Pepper
16 Med, Pitted Black Olives, Quartered
Lime Wedges, for Garnish

In a small, nonaluminum bowl, combine Miracle Whip, sour cream, zest, lime juice, chili powder, 1/4 tsp pepper, cayenne, salt and hot sauce. Blend well and chill for 1 hour.
Flatten Chicken breast to 1/4" thickness. Sprinkle with garlic, 1/4 tsp pepper and cook in a heated skillet (sprayed) for 2 minutes. Turn, cooke 2 minutes longer or until done. Remove from heat, cut into strips.
Spread each tortilla with 2 tbsp of chilled sauce (I thought this was personaly a bit much). Top with chicken, lettuce, tomato, onion, bell pepper and olives. Roll and serve.

349 Cals for 2 Tortillas
7.8g Fat

This recipe comes from the book The 1,200-Calorie-a-Day Menu Cookbook by Nancy Hughes.

Chicken and Summer Vegetable Tostadas

I really enjoyed this recipe. Ok, I loved it. I think it would work better as a quesadilla. I topped it with tomatoes, avocado and sour cream. It was stellar! Actually, it was like eating at a restaurant. I used frozen corn and left over chicken. I peeled the zucchini, and diced it really small since I was a little freaked out about having it in a Mexican dish. I didn't taste it a bit. The Cilantro, which I have realized only recently that I absolutely love, is the star of this dish, so don't skip it. This is also a huge portion! MAN! It was incredible!! Let me know if you try it, and let me know what you made for a side. I just ate two for a dinner and didn't worry about making a side.

4 servings

Ingredients:

1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons canola oil
12 ounces chicken breast tenders
1 cup chopped red onion (about 1)
1 cup fresh corn kernels (about 2 ears)
1 cup chopped zucchini (about 4 ounces)
1/2 cup green salsa
3 tablespoons chopped fresh cilantro, divided
4 (8-inch) fat-free flour tortillas
Cooking spray
1 cup (4 ounces) shredded Monterey Jack cheese

Preparation:

Preheat broiler.
Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.

Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Nutritional Information:

Calories: 398 (30% from fat)
Fat: 13.1g (sat 5.9g,mono 4.1g,poly 1.2g)
Protein: 32.5g
Carbohydrate: 36.7g
Fiber: 3.1g
Cholesterol: 75mg
Iron: 1.4mg
Sodium: 799mg
Calcium: 236mg


Melanie Barnard, Cooking Light, AUGUST 2006

Chicken Wraps

I make these for dinner all the time. My husband just loves them.

Leftover Cooked Chicken (I like using the Rotisserie ones from the store)
Lettuce, Tomato, red onion, Avocado and/or any other veggie you like.
Bacon (the Ready bacon is lower cal because they're so thin)
Tortilla's (go ahead, try the whole wheat ones!)
Light Mayo, ranch or other dressing

Warm or cold these are good. The calories vary greatly depending on what you use, but it's easy to keep these suckers lo-cal and still have two. I like to heat up the wrap first so that it rolls better. I've also done this with leftover roast.